| How to Avoid Summer Weight Gain Posted: 24 Apr 2017 05:00 PM PDT Summertime means barbecues, vacations, leisure, and a break from ordinary routines. For some people, the extra leisure time and foods associated with summer may lead to weight gain, especially for those on break from school or work.[1] You can avoid summer weight gain by sticking to a set routine, choosing healthy foods, and staying active. You can also take advantage of all of the in-season produce to eat healthier over the summer. Resist the urge to splurge while on vacation and at barbecues, and commit to staying fit despite the lazy summer heat. EditSticking to a Summer Routine - Avoid sleeping in and staying up late. Do your best to stick to your normal sleeping habits, whether you have the entire summer or just a couple weeks off from school or work. Go to bed and wake up at the same times every day, and avoid sleeping too late. A change in routine can disrupt your workout and eating routines.[2]
- If you sleep too late in the day, you'll be less likely to be physically active and more likely to gain weight.
- Getting the right amount of sleep will also help maintain your metabolism. Go for 7 to 9 hours if you're an adult and at least 8 to 10 hours if you're a teen or younger.
- Eat meals at regular times every day. Eating breakfast, lunch, and dinner at the same times every day will keep your metabolism in check. You'll also be less likely to graze on unhealthy snacks throughout the day.[3]
- If you do snack between meals, go for healthy options, like Greek yogurt with fresh blueberries or 10 to 15 raw nuts.[4]
- Keep up with your exercise regimen. Summer is a great time to get more physical activity in because the days are longer and the weather is warmer. For some people, the warm weather and a lack of routine can make it difficult to follow an exercise regimen. However, you should keep up with your workouts, or start exercising if you don't already. Whether you go on brisk walks, jog, or ride your bike, try to get at least 30 minutes of physical activity per day.
- Try out new activities to get more exercise during the summer. For example, you could go for a hike, go swimming, have a water balloon fight with friends, or run through sprinklers with your kids or pets.
- Try using a physical activity diary to track your workouts and hold yourself accountable: https://www.cdc.gov/healthyweight/pdf/physical_activity_diary_cdc.pdf.
- Talk to your doctor before taking on a new exercise regimen, especially if you have an existing condition, like heart or joint issues.
- Get a part-time job or volunteer to stay busy. If you have extra time on your hands during the summer, committing to a new responsibility can help you resist the urge to lounge. A part-time job can keep you busy while offering extra cash. You could also volunteer for a cause dear to you, like at your local animal shelter or soup kitchen.[5]
- Taking on a new responsibility will leave you with less time to sit around and snack.
EditEating Healthy on Holiday - Take advantage of in-season produce. Summer is a great time to get more fresh fruits and vegetables into your diet because they are more plentiful during this time. Try visiting your local farmers' market or a farm stand once per week to find fresh, seasonal produce.
- Fresh fruits and vegetables are usually cheaper when you buy them from a farmers' market or farm stand.
- Track your calorie intake. Use an app or another resource to help determine how much you need to eat to maintain your ideal weight. For example, you can put together a personalized plan using the US Department of Agriculture's (USDA) Super Tracker: https://www.supertracker.usda.gov/default.aspx
- Drink water instead of high-calorie beverages. From sweetened ice tea to margaritas, high-calorie summertime drinks tempt people of all ages. Make water your go-to beverage to keep your calorie count in check. Staying hydrated is also vital during the summer heat and helps offset salty summer staples, like hot dogs and chips.[6]
- Drink unsweetened iced tea or water with lemon instead of high-calorie drinks.
- Limit your alcohol consumption. If you do go for alcoholic beverages, choose lower-calorie items, like dry wine, light beer, or cocktails made with no-calorie mixers, like a vodka with club soda and lime. Alcohol also lowers your inhibitions, so the more you drink the more likely you'll be to eat unhealthy foods.[7]
- Try not to drink before 5 pm, even if you're on vacation. Drinking too early will make you more likely to laze around all day.
- Stay away from the barbecue buffet. When you attend summer barbecues, don't hang out near the food table. Sitting or standing close to the food will encourage you to keep eating as long as it's out, which, during a barbecue, is typically several hours. Do your best to find a seat facing away from the buffet and keep it out of sight as much as possible.[8]
- Keep in mind that it is fine to load up on fresh fruits and grilled veggies. These are some of the healthier choices that you might find on a barbeque buffet.
- Choose seafood over burgers and hot dogs. Burgers and hot dogs are barbecue standards, but they're not lean and come with high calorie buns and condiments. Instead, look for grilled seafood, like shrimp or salmon. If no seafood is available, or if you don't like it, look for leaner meats, like grilled chicken breast and turkey dogs.[9]
- Try grilling seafood and other lean meats for a healthy barbeque option.
- Check menus before choosing a restaurant. Do your homework before eating out, whether you're out of town or want to enjoy the patio of your favorite neighborhood eatery. Find their menu online, and look for choices that are consistent with your dietary goals. Knowing your healthy options ahead of time will help you avoid the temptation of a richer meal.[10]
- Go for restaurants with menu sections that list healthy choices. Avoid fast food and all you can eat buffets.
- Give yourself a cheat day. Designate a day or two every now and then to splurge. Sample local cuisine if you're out of town or have an ice cream cone with sprinkles. Try not to completely abandon your dietary goals, but give yourself permission to let loose a bit.[11]
- Giving yourself a limited opportunity to splurge can help you avoid overdoing it the rest of the time.
EditStaying Active During Summer - Limit screen time. Try to establish rules for yourself and your household about watching television, playing on the computer, and using mobile devices. You're typically inactive during screen time, and watching TV and movies also encourages unhealthy snacking. Try to limit screen time to a couple hours at night so you can stay as active as possible during the day.[12]
- Exercise indoors when it's too hot. Don't skip your workout if it's too hot to go for a run or exercise outdoors. Instead, go to the gym, run on an indoor track, or go swimming.[13]
- If it's too hot by the late morning or afternoon, you can also try exercising outdoors in the early morning or later in the evening.
- We tend to walk and move slower when we're outside in the heat. Missing out on more strenuous forms of aerobic exercise can lead to weight gain.
- Stay active with your family. Play outdoors with your kids or pets. Try having field days, in which you play your favorite sports or outdoor games, in the backyard or a nearby park. Go for hikes, brisk walks, or take on a new recreational hobby or activity together, like swimming or kayaking.[14]
- Join a sports team or community activity. Look for a nearby instructional or informal sports league, like soccer, softball, baseball, or kickball. Practices and games will help you develop a routine, keep yourself occupied, and stay in shape. If you don't like sports, consider joining another community activity, like a bike group or jogging club.[15]
- Search online for a local community or recreation center and ask about age-appropriate summer leagues and activities for you or your family. You can also ask your neighborhood association about informal bike or jogging clubs in your area.
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| How to Flatten Your Abs with Yoga Posted: 24 Apr 2017 09:00 AM PDT Sometimes, no matter how much you exercise, you've got stubborn fat around your midsection that just won't seem to go away. While yoga alone won't get you that perfectly toned six-pack you dream of, there are a number of yoga poses that will build core strength and firm up your belly. If you want to flatten your abs with yoga, choose poses that will help strengthen your abdominal muscles, burn fat, and improve digestion to reduce bloating that can cause a puffy and uncomfortable midsection.[1] EditBuilding Core Strength - Start in plank pose. If you want to build abdominal strength and flatten your abs with yoga, you must make friends with the plank pose. The plank not only gives your abs a workout – it's a whole-body experience.[2]
- If you're starting in plank, lay on the floor on your belly with your palms under your shoulders and your legs extended out behind you. Raise up on an inhale so that your arms are perpendicular to the floor. Your wrists should be directly below your shoulders.
- Your weight should be evenly supported by your hands and your toes, so that you are one long line of energy from the crown of your head to your heels.
- Lengthen your tailbone towards your heels and press the front of your thighs toward the ceiling. Make sure your neck is not crunched and your shoulder blades are down against your back.
- Hold this pose for several breaths, then release to the floor. If you find it too difficult to do a full plank, you can drop to your knees for a half plank. Make sure your back is completely flat and not arched.
- Open into side plank pose. The side plank pose strengthens your entire body, as well as stretching and strengthening your wrists and improving your balance. This balancing pose should not be attempted if you are recovering from a serious wrist, elbow, or shoulder injury.[3]
- From plank, move to the outside edge of your left foot. Swing your right hip up so that your right leg rolls on top of your left leg, with your right foot on top of your left foot.
- Turn your torso to your right, lifting your right hand and placing it on your right hip. Balance your body weight so it is evenly distributed between the outside edge of your left foot and your left hand.
- Your left hand shouldn't be directly below your shoulder, but angled a bit. Use your triceps muscle to straighten that arm, pressing into the knuckles of your hand. Your body should be a straight, diagonal line from the crown of your head to your feet.
- Hold the pose for a breath or two, then release and do the other side. If you have difficulty maintaining stability in this pose, you might try doing it with your feet against a wall for more support.
- Stretch with the upward facing dog. Upward facing dog builds strength in your entire upper body, increasing strength and flexibility in your spine as well as working your chest and abdominal muscles.[4]
- From plank or side plank, lower to the floor so that you are lying on your stomach with your legs extended behind you. Your toes and the tops of your feet should be on the floor. Place your palms under your shoulders, your arms bent flush along your sides. Lengthen your neck, touching your chin to the floor.
- On an inhale, raise your chest up and back, bending your spine. Keep your chest open, shoulders rolling down your back. Make sure your neck is straight and not crunched.
- Hold the pose for several breaths, then slowly lower on an exhale. You can create a vinyasa, or flow, with this pose by repeating it five or more times, with a breath for each movement.
- Lower into downward facing dog. Downward facing dog is typically one of the first yoga poses you learn, and is central to almost any yoga practice. This pose provides stretching and strengthening for your whole body, as well as helping relieve stress.[5]
- From upward facing dog, come up onto your hands and knees, with your hands just in front of your shoulders. Spread your palms and splay your fingers out wide, pressing into all knuckles. Your knees should be directly under your hips, toes turned under. Spread your feet further apart if you want.
- As you exhale, lift your hips upward, pointing your sitting bones to the ceiling. As you inhale, straighten out your legs (or you can leave them bent if it's more comfortable to do so), keeping your heels off the floor.
- Stay in a downward facing dog for several breaths. With every inhale, push down through your heels. With every exhale, think of pulling away from the floor towards the ceiling. Make sure your shoulder blades are flat down your back so your shoulders are neutral and your neck isn't crunched.
- If you want, you can create a vinyasa flow between upward and downward facing dog, a breath for each movement.
- Transition to chair pose. The chair pose demands tremendous core strength and also helps you gain balance and stability. As you progress with this pose, you'll build the entire core to help flatten your abs.[6]
- From wherever you are, come to a standing position and bring your legs together so that the inner sides of your feet are touching.
- On an exhale, slowly lower your hips as though you are sitting in a chair, keeping your knees over your ankles. Your shins should be perpendicular to the floor.
- Hold the pose for 45 seconds to a minute, breathing deeply in through your nose and out through your mouth. If you want a challenge, shift your weight to your heels to further engage your core and bend more deeply. If you can't hold the pose and maintain your breath, don't bend your knees as much.
EditBurning Belly Fat - Do a plank vinyasa. If you've done any ab work at all, you probably are familiar with planks. A vinyasa in yoga involves moving between different poses with a breath for each movement to stimulate blood flow and burn fat.[7]
- Start on all fours on the floor with your wrists directly under your shoulders, palms spread wide. Straighten your legs behind you, balancing on the balls of your feet. You are now in plank position.
- Your body should be a straight line of energy from your heels to the crown of your head. Make sure you can maintain deep breathing through this pose before you continue. If a full plank is too difficult for you, modify the position by coming to your knees and elbows.
- On an exhale, bend your right knee and tuck your right leg towards your chest. As you inhale, move your right leg back to join the left. Exhale and tuck your left leg the same as you did your right. Inhale return to plank position.
- Alternate 8 to 20 times, maintaining your breath. Once you finish, you may want to counter by lifting your hips into a downward dog, or you can lower your hips back to sit on your heels and rest in child's pose.
- Move into a bridge with a lift. The bridge pose builds strength in your core. Lifting in time with your breath adds an aerobic element that will encourage the burning of fat around your midsection as you build muscle.[8]
- Lie on your back with your legs extended. Bring your knees up so that your feet are flat on the floor, about hip-width apart. As you exhale, lift your hips and press down into your feet. You can bring your hands together under your body, or keep them at your sides. Lift your chest toward your chin, keeping your shoulders rolled back and down so that your shoulder blades are in line with your spine.
- Slowly lower your hips as you inhale. On exhale, lift your hips again. Repeat this lift 5 to 10 times, focusing on doing the work of lifting with your core.
- After your repetitions, release and draw your knees into your chest to counter the stretch. You can slowly rock from side to side to massage your spine and lower back.
- Add some windshield wipers. Windshield wipers really work your obliques, the abdominal muscles running down the side of your body. Doing this twist with a breath for each movement gets your blood flowing to the abdominal region to help flatten your abs.[9]
- Start by lying on your back with your legs lifted in your knees bent so that your shins are perpendicular to the floor. Extend your arms from your shoulders out flat on either side of your body, palms spread wide.
- On an exhale, lower your legs to the right until they are 2 or 3 inches over the floor. Inhale and bring your legs back to center. On your next exhale, lower your legs to the left with the same motion.
- Focus on moving with your core and keeping your shoulders and arms flat. Repeat the motion 10 times, or 5 times on each side. Once you're done, you may want to bring your knees to your chest and rock side to side or up and down to massage your spine.
- Try the rocking boat. The boat pose by itself strengthens your abdominal muscles, but when you add movement with the rocking boat you set a fire in your belly that will work to help burn away that stubborn belly fat.[10]
- Get into boat pose from a seated position. Bend your knees slightly, keeping your feet flat on the floor. Grab the backs of your thighs just below your knees and lean back at about a 45-degree angle.
- On an exhale, raise your feet off the floor, pressing your feet, legs, and knees together. Your shins should be parallel to the floor.
- Reach your arms forward at about shoulder height with your palms toward the floor.
- To start the rocking, tilt your knees first to one side and then to the other. Try to follow your breath for at least 10 repetitions. It doesn't matter whether you start on an inhale or an exhale.
- You can add a twist by reaching in the opposite direction your "boat" is rocking.
EditReducing Bloat - Stretch and contract your abs in cat/cow pose. Cat/cow is a relaxing yoga movement that allows you to stretch and contract your entire abdominal region to reduce bloating and stimulate your digestive organs.[11]
- Come onto all fours with your legs directly below your hips and your hands below your shoulders. Your arms and thighs should be perpendicular to the floor. On an inhale, lift your head and your tailbone, arching your back.
- As you exhale, drop your head and tailbone towards the floor and curve your back outward, like the arching "Halloween cat" image.
- Then inhale and arch upward, exhale drop downward. Do as many repetitions as feel good.
- Stimulate digestion with a seated spinal twist. The seated spinal twist squeezes your digestive tract, which can help relieve gas and bloating. This pose is especially good to do after you've just had a big meal.[12]
- From a seated position, bend your right knee underneath you as you would in a cross-legged seat. Cross your left foot over so that it's flat on the floor outside your right thigh. You can keep your right leg straight if this is too difficult.
- Lift with a straight back, wrapping your right arm around your left knee. Set your left hand on the floor behind your back and twist to the left. With every inhale, think of lengthening your back. With every exhale, try to deepen the twist.
- Hold this pose for five to eight breaths, then return to center, switch legs, and do the other side.
- Try the wind-relieving pose. As the name suggests, the wind-relieving pose massages your intestines to help relieve gas and bloating. However, it does more than that, also strengthening your back and abdominal muscles to help flatten your abs.[13]
- Start on your back with your legs extended, feet together, and your arms extended on either side. On an exhale, pull your right knee towards your chest. Wrap your hands around your knee or your shin and press towards your belly. Inhale.
- On an exhale, lift your head and chest and try to touch your chin to your right knee. Be careful not to crunch your neck. Release back to the floor as you inhale.
- You can repeat this three to five times before switching and doing the other leg. You can also do both legs at the same time.
- Squeeze out toxins with a supine twist. Twists increase circulation to your abdomen, encouraging better digestion and helping you more quickly eliminate toxins. This gentle twist can be done directly after the wind-relieving pose.[14]
- If your knees are still bent in towards your chest from the wind-relieving pose, release one leg to the ground and extend it. If you are lying flat on your back with both legs extended, pull your right knee up towards your chest.
- On an inhale, roll toward the left from your hips, keeping your right arm extended out straight from your shoulder. Try to keep your shoulder blade pinned to the floor, twisting only from your hips. You can place your left hand on the outside of your right knee to deepen the stretch, but don't force it.
- Hold the twist for 10 breath cycles, breathing deeply in through your nose and out through your mouth. Then, on an exhale, slowly twist back to center. Release your right leg and repeat the twist on the other side.
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| How to Make Soft Pretzels Posted: 24 Apr 2017 01:00 AM PDT There's nothing like a big, chewy soft pretzel, complete with twists and a salty crust. Soft pretzels are classic street food fare, but you can easily make them at home. Read on to learn how to make soft pretzels from scratch. EditIngredients - 1 1/2 cups warm water
- 1 tablespoon sugar
- 2 tablespoons kosher salt
- 1 package active dry yeast
- 4 1/2 cups flour
- 2 tablespoons melted butter
- 10 cups water
- Vegetable oil
- 2/3 cup baking soda
- 2 eggs, beaten
- Pretzel salt or kosher salt
EditMaking the Dough - Proof the yeast. Mix the 1 1/2 cups warm water, sugar and 2 tablespoons kosher salt in a large mixing bowl. Open the package of yeast and pour it into the mixture. Let it sit until the yeast starts to foam, about 5 minutes.
- Add the butter and flour. When the yeast has started to foam, pour in the melted butter and add the 4 1/2 cups of flour. Use a wooden spoon to stir the mixture until the dough comes together. Start mixing faster, working the dough in circles and folding it over when necessary, until the texture of the dough becomes smooth and it begins to pull away from the sides of the bowl.
- If you have a stand mixer, you could use the dough mixing attachment instead of doing it by hand.
- Doing this step by hand will probably take about 10 minutes, but if you use a stand mixture, it will take about 5 minutes.
- Let the dough rise. Coat a large mixing bowl with oil. Form the dough into a ball and place it in the oiled bowl. Cover the bowl with plastic wrap, and place it in a warm area in your kitchen. Let the dough sit in the bowl and rise until it has doubled in size, about an hour.
- If you want to use the same bowl you used to mix the dough, remove the dough from the bowl and clean it out, then oil it and return the dough to the bowl.
- You can let the dough rise overnight in the refrigerator if you'd like.
EditShaping the Pretzels - Separate the dough into equal pieces. Depending on how large you want the pretzels to be, you could divide the dough into 8 - 12 equal pieces. The larger the pretzels, the softer they will be on the inside. Smaller pretzels will turn out firmer and crispier.
- Roll out the dough pieces. Place a piece of dough on a floured work surface. Place your hands palms-down on top of the dough. Use your hands to roll the dough into a long rope shape. Keep rolling until you have a rope that's about long. Repeat with the remaining pieces of dough.
- The question of how long to make the dough ropes is up to your personal preference. If you like pretzels with thin loops and large holes, make the ropes longer and thinner.
- For plumper pretzels, stop rolling when the ropes are about long.
- Shape the dough into pretzels. Lay a dough rope on a work surface in front of you. Shape it into a U. Cross the two ends of the rope over each other. Press the tips onto the bottom of the U. Use your fingers to pinch the tips a bit to make sure they stay in place. Repeat with the remaining dough ropes.
EditCooking the Pretzels - Get ready to boil and bake the pretzels. Preheat the oven to 450 degrees, and line a baking sheet or two with parchment paper. Coat the parchment paper with a little oil to keep the pretzels from sticking. In a large pot, bring the 10 cups of water and the baking soda to a boil.[1]
- Make an egg wash. Place the eggs in a bowl and beat them lightly.
- Boil the pretzels. Place a pretzel in the boiling water and allow it to cook for 30 seconds. Use tongs to remove the pretzel from the water and place it on the parchment-lined baking sheet. Repeat with the remaining pretzels.
- Glaze the pretzels with the egg wash and sprinkle them with salt. Use a pastry brush to lightly brush some beaten egg on each pretzel. Sprinkle the pretzels with pretzel salt or kosher salt. You can also add garlic salt, sesame seeds, black pepper, and other flavorings of your choice.
- Bake the pretzels. Place the pretzels in the oven and bake them for about 15 minutes, until they turn golden brown. If you like hard pretzels, reduce the heat to 350 degrees and bake the pretzels for an extra 15 minutes.
- Serve the pretzels. These soft pretzels are delicious with honey mustard sauce, cheese sauce, or simply on their own. Serve them hot. You can freeze the extras and reheat them in the oven to enjoy them at a later time.
- Do not add too much flour; this will spoil the texture of the pretzels.
- Buy Kosher (coarse) salt at any grocery store.
- Try adding a butter and cinnamon sugar coating on top.
- If you don't want to use an egg wash, olive oil also works. Butter is okay as well if you want it a little crispier.
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